Oatsregular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt
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Nutrition Facts
Serving size0.75 cup (175 g)
Amount per serving
Calories
% Daily Value*
Total Fat 2.7 g3%
Saturated Fat 0.54 g3%
Trans Fat 0 g
Cholesterol 0 mg0%
Sodium 7 mg0%
Total Carbohydrate 21 g8%
Dietary Fiber 3 g11%
Total Sugars 0.47 g
Protein 4.4 g
Vitamin D 0 mcg0%
Calcium 16 mg1%
Iron 1.6 mg9%
Potassium 123 mg3%
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. “—” = no data.
All nutrients
Per 0.75 cup (175 g).
| Nutrient | Amount | % DV | Per 100 g | |
|---|---|---|---|---|
| Calories & macronutrients | ||||
| Calories | 124 kcal | 71 kcal | ||
| Protein | 4.4 g | 9% | 2.5 g | |
| Carbohydrate | 21 g | 8% | 12 g | |
| Fiber | 3 g | 11% | 1.7 g | |
| Total sugars | 0.47 g | 0.27 g | ||
| Total fat | 2.7 g | 3% | 1.5 g | |
| Saturated fat | 0.54 g | 3% | 0.31 g | |
| Monounsaturated fat | 0.76 g | 0.44 g | ||
| Polyunsaturated fat | 0.98 g | 0.56 g | ||
| Trans fat | 0 g | 0 g | ||
| Cholesterol | 0 mg | 0% | 0 mg | |
| Vitamins | ||||
| Vitamin A (RAE) | 0 mcg | 0% | 0 mcg | |
| Vitamin C | 0 mg | 0% | 0 mg | |
| Vitamin D | 0 mcg | 0% | 0 mcg | |
| Vitamin E | 0.14 mg | 1% | 0.08 mg | |
| Vitamin K | 0.53 mcg | 0% | 0.3 mcg | |
| Thiamin (B1) | 0.13 mg | 11% | 0.08 mg | |
| Riboflavin (B2) | 0.03 mg | 2% | 0.02 mg | |
| Niacin (B3) | 0.39 mg | 2% | 0.23 mg | |
| Vitamin B6 | 0.01 mg | 1% | 0.01 mg | |
| Folate (DFE) | 11 mcg | 3% | 6 mcg | |
| Vitamin B12 | 0 mcg | 0% | 0 mcg | |
| Pantothenic acid (B5) | 0.54 mg | 11% | 0.31 mg | |
| Choline | 13 mg | 2% | 7.4 mg | |
| Minerals | ||||
| Calcium | 16 mg | 1% | 9 mg | |
| Iron | 1.6 mg | 9% | 0.9 mg | |
| Magnesium | 47 mg | 11% | 27 mg | |
| Phosphorus | 135 mg | 11% | 77 mg | |
| Potassium | 123 mg | 3% | 70 mg | |
| Sodium | 7 mg | 0% | 4 mg | |
| Zinc | 1.8 mg | 16% | 1 mg | |
| Copper | 0.13 mg | 14% | 0.07 mg | |
| Manganese | 1 mg | 44% | 0.58 mg | |
| Selenium | 9.5 mcg | 17% | 5.4 mcg | |
| Other | ||||
| Omega-3 ALA | 0.03 g | 2% | 0.02 g | |
| Omega-3 EPA | 0 g | 0 g | ||
| Omega-3 DHA | 0 g | 0 g | ||
| Water | 146 g | 84 g | ||
| Alcohol | 0 g | 0 g | ||
| Caffeine | 0 mg | 0 mg | ||
% DV = share of the FDA Daily Value for adults (a 2,000-calorie reference diet; adequate intake where no Daily Value exists). “—” means USDA has no measurement for this nutrient, which is not the same as zero.
Contaminants
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Other forms of oats
- Oatsregular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt124 kcal per 0.75 cupRich in Manganese
- Oatsregular and quick, not fortified, dry102 kcal per 0.33 cupRich in Manganese
- Oatsinstant, fortified, plain, prepared with water (boiling water added or microwaved)120 kcal per 1 packet, dry, yieldsRich in Iron
- Oatsinstant, fortified, with cinnamon and spice, prepared with water155 kcal per 1 packet, preparedRich in Manganese
- Oatsinstant, fortified, with raisins and spice, prepared with water139 kcal per 1 packet, preparedRich in Folate
- Oatsinstant, fortified, with cinnamon and spice, dry166 kcal per 1 packetRich in Manganese
- Oatsinstant, fortified, plain, dry101 kcal per 1 packetRich in Manganese
- Oatsinstant, fortified, maple and brown sugar, dry166 kcal per 1 packetRich in Manganese
Nutritionally similar foods
- WHEATENAcooked with water102 kcal per 0.75 cupRich in Manganese
- QUAKERQUAKER MultiGrain Oatmeal, prepared with water, no salt61 kcal per 100 gRich in Manganese
- Whole wheat hot natural cerealcooked with water, without salt113 kcal per 0.75 cupRich in Selenium
- Oat BranQUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt43 kcal per 100 gRich in Manganese
- Corn gritswhite, regular and quick, enriched, cooked with water, without salt11 kcal per 1 tbsp
- CREAM OF WHEATregular (10 minute), cooked with water, without salt8 kcal per 1 tbsp
Where this data comes from
USDA’s long-standing Standard Reference database (final release April 2018).
- Dataset
- USDA FoodData Central, SR Legacy
- Published
- April 1, 2019
- Release used
- FoodData Central SR Legacy 2018-04
Values are per 100 g of edible portion, scaled to the serving you choose. USDA data is public domain. For general information, not medical advice.